Khởi động
Intervals · 5 phút · Tập 35s / Nghỉ 15s · 6 vòng
Xoay trạm
- #1Cat-Cow4 phút
- #290-90 Transitions
- #3Situp to Glute Bridges
- #4Lateral Lunges
- #5Walkout Pushup
- #6Extreme Climber Stretch
Engine
Engine #3B
- 50 phút
- 6
- 4
- Dumbbell
- Row Erg
- Ski Erg
- Treadmill
Intervals
Intervals · 30 phút · Tập 7 phút / Nghỉ 30s · 4 vòng
Phần chínhXoay trạmGhi chú của coach
Divide athletes into 4 zones with treadmills split into Zone 1 and Zone 3. This marks the third week of a 4-week progression with tempo runs lasting 4 minutes. RPE 4 runs should be controlled and relaxed. Erg work is tempo, followed by 150m relaxed pace for 7 minutes. Each effort increases by 100m from last week, with recovery 50m longer. Sprint work is in the latter half; maintain control during 400m pulls
#17 phút
Run1:30 · RPE 4
Thay bằng: RowErg / SkiErg
Run4 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run1:30 · RPE 4
Thay bằng: RowErg / SkiErg
#2
RowErg400 m · RPE 6
Thay bằng: SkiErg
RowErg150 m · RPE 4
Thay bằng: SkiErg
#310 phút
Run1:30 · RPE 4
Thay bằng: RowErg / SkiErg
Run7 phút · RPE 6
Thay bằng: RowErg / SkiErg
Run1:30 · RPE 4
Thay bằng: RowErg / SkiErg
#4
SkiErg400 m · RPE 6
SkiErg150 m · RPE 4
Bài kết thúc
Intervals · 10 phút · Tập 4 phút / Nghỉ 1 phút · 2 vòng
Ghi chú của coach
Divide athletes into two zones: treads and Ski Erg. Each zone lasts 4 minutes. Aim for 3 rounds on the treadmill, performing 5 DB Clusters instead of a rest. Ski Erg efforts are slightly longer, focus on intensity. Determine which team accumulates the most distance. Include a 60-second transition for recovery before switching zones
#11 phút
3 rounds
Treadmill Sprint1 phút · RPE 9
DB Clusters5 reps
#2
"I Go, You Go" SkiErg Relay
- Partner 1Ski Erg Sprint30s · RPE 930s
Partner 2
- Nghỉ (Until Swap)
Thả lỏng
Thả lỏng · 5 phút
Coach's preference